Who the Heck is Dwayne?

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  • QIC: Package
  • When: 2/2/2016
  • Pax: Seacrest, Mr Clean, CSPAN, copy, crab cakes, ginsu, Tesh, T-Square, Senator, Trojan, Topham many others but I have ADD -14 total - sorry if I missed you, it's not you its me.
  • Posted In: Uncategorized

Crabcakes was visibly concerned when I saw that I had no gloves on, but with a little reassurance he settled down. I then gave a very lackluster briefing on the “disclaimer” etc. The fog was so bad I couldn’t even see the prematurely balding men clearly so I didn’t waste any time

Thang

  • Mosey approx 25′ and form a snug COP-A little stretching to reduce CSPAN’s snap crackle and pops
  • SSH, LSS, some other stuff but I forgot
  • split the group , a) run back and forth  while b) does dips, merkins, incline merkins, step aerobics. Smack it up flip it, R&R
  • post up to the wall and do wall push backs or whatever catchy name someone gives them.
  • Peeps Chair
  • More dips
  • Etc.
  • Mary
  • Finish with sweating to the oldies stretch and honeymooners
  • cool down victory laps
  • COP

Thank God for each one of the 50+ degrees we had this morning.  Perfect ego building temps. Those that know me also know I don’t over prepare my workouts. It’s even be said that I completely wing it. I will neither confirm nor deny. I did actually put some thought since my Hammie is still busted and wanted to run very little, and every day is upper body day.

Prayers for those on the IR, custody battles, et al. Remember this, every person you see is fighting a battle you know nothing about. So just be nice. Even To Dwayne.

It’s always an honor and privilege to lead. Thanks for the opportunity.

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Fly like an eagle for the 2nd day

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  • QIC: Popeye
  • When: 02/02/16
  • Pax: Sgt York, Burgundy, Mayhem, Bogey, Posh, Bull, Smoke Wagon, Turbine, Apache, Water Boy, Van Wilder, Italian Job, Catfish, Shrute
  • Posted In: The Fort

YHC was honored to Q for the second day at #EaglesNest.  So since we blew our legs out on the Stair Master yesterday at #OldTown it was time for the 15 PAX that showed up some upper body work.

THE THANG – 

Warm up

I threw a curve ball to Apache and instead of starting off with the typical SSH we got right to it with…

  • Merkins X10
  • WM X10 (B/c we needed to stretch the hammies for the running portion)
  • SSH X10
  • MNC X10
  • Merkins X10
  • Squats X10

Mosey to the field next to Dinkins Building across Oakland Ave.

Pair up – While one man runs the length of the field the other does the following until the pair reached 100

  • 100 Squats
  • 100 Merkins
  • 100 LBC’s
  • 100 SSH
  • 100 Flutters

Mosey to the F3 Playground (Diggs Field)

GRAB A ROCK!

  • 10 Squats w/ the rock
  • Run the hill
  • 20 Rock Curls
  • Run the hill
  • 30 Over Head Presses
  • Run the hill
  • AMRAP – Most everyone made three rounds.

Mosey over to the picnic tables in front of the West Center Bldg.

OYO

  • 20 DIps
  • 20 Dirkins
  • 20 Irkins
  • 20 Merkins

Mosey back to COT where for the last 2 minutes we embraced our inner tree hugger with 1 minute of Al Gore & 1 minute of SSH.

DONE!

We have a lot of PAX who are going through loss of family and friends. Also a lot of PAX have family and friends who are fighting illnesses.  Let’s lift them up.

REMEMBER

  • Saturday – Clown Cars leaving Best Buy in Rock Hill 0615 for the official launch of #TheDragon – F3York. Lets help YHC build some momentum for this great thing we call F3 to western York County.
  • Yeti Race
  • Nun Run
  • Krispy Kreme Run

See newsletter and talk with other PAX about details and such.

Popeye OUT!

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Kettlebells and lots of abs @ the Armory

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  • QIC: Backdraft
  • When: 02/01/16
  • Pax: Howlitzer, Cheddah, anchorman, decibel, vector victor, Javair, Spitz, Seacrest, Ginsu, Peabody, Brass, Change order, Barry Manilow, Trucker
  • Posted In: The Armory

It’s always great to get a chance to Q at any AO. There is no better feeling to me than seeing car after car roll into the parking lot. Since this was my first Q since turning 40 last week I thought I would see how far I could take it without getting harassed too bad. Mumble chatter was going good and the disclaimer given, so as for all my workouts we took off for little mosey.

During the mosey we did a few warm-up moves they were as follows butt kickers, high knees, karaoke facing church, karaoke away from church sped up a little back to where the bells had been left.

Circle up for more warm-up moves SSH x 20, Mtn climbers x 15, Iw’s x 10, CDD’s x 15, Low slow squats X10.

Mosey over to short walls for box jumps x 21 than 10 Merkins, box jumps x 15 than 10 merkins, box jumps x 9 than 8 merkins.

Mosey back to Kettlebells since I was hearing complaints that this is a kettlebell workout.

Each of the following exercises were 3 sets of 10 reps after each set an Ab exercise was done for 10 reps also.

KB swings- LBCs

right arm curls- grave diggers right side

left arm curls- grave diggers left side

squat thrusters- rosalita

chest presses- flutter kicks

tricep extensions- big boy sit ups

shoulder presses- donkey kicks

low slow squats-

with time remaining Q wanted something with a little football theme.

3 point stance for a 20 yard sprint we ended up doing 4 of these.

had 3 minutes to spare and q said not to let me get to the end of weinke.

so did modified jack webbs instead of merkin and overhead clap we did 1 burpees 4 merkins up to 3/12 this was a crowd pleaser ha ha.

great workout and only couple of announcements-

yeti on the 20th and mud run teams starting to form.

prayers for Assassin as his grandmother passed away.

 

 

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Reap what you Sow

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  • QIC: Royale
  • When: 02/01/2016
  • Pax: Shamrock, Cornhole, Mainframe, Tater (respect), Legoland, Bing, Fish Stix, Bart, Puddles, Vinny, Gopher, Royale (QIC), Zima (rucker), Gears (rucker)
  • Posted In: Quagmire

Beautiful Monday morning in Steele Creek with clear morning gloom, light wind and 50 degrees.  I’m always happy to see how many people are showing up out in Steele Creek at the Quagmire and The Swamp.  We had a strong showing again this morning, and Vinny pulled in on two wheels at 5:14am…right on time!  So I started with the disclaimer and a little something I wanted to share.  I enjoy reading the backblasts from our region and usually steal and idea or two, so my apologies for not giving credit where it’s do, but recently someone wrote about the bible verse, “You reap what you sow.” I shared with the PAX this morning my own life experience that I’d been struggling with.  See below in the Moleskin for more.

The Thang

Mosey from Chick-fil-a to Home Depot parking lot. On the way High knees and butt kickers.

COP

20 IWs, 30 SSHs, 25 MNCs, 11 Merkins (forgot to change cadence @ 10), 20 MCs, downward dog, honeymooner, 20 Plank Jacks

Mosey the back road to Target.  I warned everyone on Twitter there would be red balls on Monday!

Bear crawl to 1st ball: 2 burpees: Power jumps to next ball: 2 burpees: Rinse and repeat until the 10th and final ball.

Quick 10 count then Mosey to hill by the Bank.  We waived to our Rucking PAX that were already using the hill.

Hill Sprints: 7 Bomb jacks at the top 7 Squats at the bottom.  Reduce by 1 until complete

Two 10 counts: mosey back towards Chick-fil-a but we had a few more stops…

Since Puddles returned from his week long vacation we did his favorite exercise.

Jack Webb:  1 Merkin to 4 over head arm raises until multiplier 10 (All of this writes so easy but it was a lot of work today!)

12 minutes left so mosey to wall by Office Depot

Peoples Chair: 3 10 counts by PAX: then BTTW – rinse and repeat 2x

3 Minutes of Mary:  10 Flutter Kicks, 10 America Hammer, and 20 LBCs

Mosey to COT

Announcements:  Yeti & 2nd F after 2/20, Fuel Challenge

Prayers for safe travels, Bing’s Sister in Law and finding the right path

Moleskin

Recently one of you wrote about “Reaping what you sow.”  My one word for this year is “Deliver” and I found this example as one of many of the things I am not delivering to those most important to me.  I struggle with my 7 year old son and why he’s not very gifted in sports.  I never was, but for some reason I expect him to be.  He never wants to practice, doesn’t shine on the teams he plays on, and seems disengaged when playing.  That Bible verse reminded me why.  I’m the Dad… if I don’t instill this passion in him who is?  I’m the one working late, not able to make his practices, and don’t get out there with him on weekends to play because I feel it’s MY time to relax.  So I reap what I have sown, and in the process I’ve been lazy.

I then asked the PAX that this morning you will get only what you put into your own efforts.  Only you can push yourself hard enough to make that difference.  So it’s you versus you out there in the gloom, we’re just her to give you a little push further, and to help you when you struggle.  They all did great.

Honored to lead this great group of men this morning!

 

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Old Town Stair Masters

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  • QIC: Popeye
  • When: 02/01/16
  • Pax: Italian Job, Pot Hole, Van Wilder, Boots, Mayhem, The Riddler, Creed, Sgt York, Burgundy, Posh, Shrute, Apache,
  • Posted In: The Fort

The gloom was actually a fairly warm 50 degree this morning for a baker’s dozen PAX at #OldTown.

THE THANG –

WARM UP –

  • Stretching – Touch toes – L over Right R over L – Legs Shoulder width apart Left Right Middle – Lower back Honey Mooning it.
  • SSH x15
  • WM X15
  • MNC X15
  • MERKIN X15

Mosey to the Freedom Temple Church Steps Line up along steps

  • Run steps to the top Run Down
  • Hopscotch Steps to Top Run Down
  • Run Up skipping a step Run down
  • Rinse and Repeat

Mosey to the Hot Box (parking deck)

  • At the bottom of the stair well run up the steps – at the top complete 20 merkins – run to the other stair well but before running down complete 20 squats – Rinse and Repeat (X3)

Mosey back to the Freedom Temple steps and repeat one round

  • Run steps to the top Run Down
  • Hopscotch Steps to Top Run Down
  • Run Up skipping a step Run down

Mosey to fire escape stairs behind the building where Amilies is.

Partner up – While one man is running the six flights of stairs the other is at the bottom completing the following

  • Merkins
  • SSH
  • LBC’s
  • Merkins

This evolution must have caused a lot of oxygen deprivation due to the amount of mumble chatter about Long Horn Steak House and singing of loving you by Mini Riperton.

Mosey back to COT for 1 minute straight of SSH

DONE!

Thanks to all the PAX for allowing YHC for leading today.

REMINDERS:

  • Krispy Kreme Run – Feb 27th
  • Nun Run – Talk to Twister and/or Apache for deets.
  • Yeti CSAUP
  • Clown Cars from Best Buy in Rock Hill for #F3York Saturday wheels up 0615

Lift up all PAX that need healing through tough times.

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Taming the Dragon in York – Recon

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The re-con operation of York Comprehensive High School was a success. So much so we have upped our hard launch date of F3 York to February 6th 2016 0700. Be there with your #EH’ed #TurkeyPunched #sadclowns!! However on this day 19 PAX including 1 FNG showed up to break ground on #F3York.

THE THANG:

The YCHS campus has so much potential for pain stations we barely scratched the surface. After a standard warm up we moseyed over to the YCHS Navy JROTC obstacle course where there was so many options YHC couldn’t think of what to start with first.  There is a dip bar where we did a variation of real bar dips, then CSPAN suggested we do a dip race which for those of us who still suffer from gravity issues was a real humdinger.

While half the group dipped the other half did a set of merkins and sqats at what I’m going to call the poles of pain.

The cargo net was a challenge of balance for all. There was a lot of mumble chatter about making sure everyone had good dental plans.

Next Bear Crawls under another station made of black culvert pipes. We all enjoyed watching Burgundy do his best Luke Kuechly impersonation, for one hopping over the waist high hurdles.

After a short mosey YHC handed off to Apache to take the reigns for a moment and it wasn’t very long before he found a painful Jacobs Ladder hill.  At the bottom Merkins at the top Burpees 5 to 1.

After a short mosey our man Pusher saw potential in a walk way with walls so BTTW & People’s Chair killed for a few rounds.

Mosey back to the COT for Menthol’s calf killing 200 SSH

For the last minute, Turbine threw in a half a parking lot of low country crab crawls for good measure.

All in all this, AO has huge potential for Turkey Punching the men of Western York County. Also now with Royal Site Qing Lake Wylie soon, this will be just like Operation Anaconda (Little Civil War Reference if you get it) squeezing the men of York County into taking the red pill towards becoming #HIM.

Afterwards and until further notice #coffeeteria will be held at Sandy’z (formerly Pope’s at the White House) across from the Moss Justice Center.  During this coffeeteria a #F3York board meeting was held and the vote was unanimous that this AO will be named #TheDragon for the historical reference that the York High School mascot years ago use to be the Green Dragons. We though Cougar would be more fitting for a FiA name. (Oops I said that out loud).

Check the Q List – Apache and I have already threw many of you to the Dragon. https://docs.google.com/spreadsheets/d/1mfnvJ9faf5NVFU9afWW4IDWBxJglS-4YFzZx39RGa4M/edit#gid=1726409880

Lets do this!

-Popeye OUT!

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Tour Bus stops at THE YARD

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  • QIC: Barry Manilow
  • When: 01/30/16
  • Pax: Twister, Rebel, Old Bay, Anchorman, Rooney, World Wide Leader, Magnum, Freon, C-3PO, Backdraft, Shelby, Quickbooks
  • Posted In: Millllkshake

A baker’s dozen at THE YARD for some playground fun and the “5 Points Mystery Tour”.

standard disclaimer, no FNGs (and no burpees)

Mosey to the back, around the bus loop and back to the main lot for warm up, keep moving …
butt kickers half way and jog it out to the other side, turn around
high knees half way and jog it out, turn around, you get the picture, 1/2 and 1/2 also with squat walkers, toy soldiers, karaoke L, karaoke R, windmill walkers, pull knees to chest, bear crawl, imperial walker walker, inch worm, broad jumps, shuffle L, shuffle R

Mosey to the end of the lot by the football field, 3 cones set up
LBC x 10, run to the 1st cone, merkins x 5, back for LBC x 10, to the 2nd cone for merkins x 5, back for LBC x 10, to the 3rd cone for merkins x 5, back for LBC x 10. Fast guys keep going while the six finishes up.

Mosey back to the big lot for the 5 points. In the 4 corners and in the middle are 5 points, with a station at each point. Each station has an ‘toy’ and 3 boards with instructions on the bottom. PAX runs to a random point and the first to arrive flips the block of choice. Each block contains instructions for the first to arrive, and the rest of the PAX, or for everyone at once.

Foam Football Corner:
1. 1st to arrive plays catch (20 catches) with a friend, while the PAX does plank-o-rama
2. Wall sit for all with end to end bear crawl for all
3. All 15 x mountain climbers

Volleyball Corner:
1. 1st to arrive bounces to ball against the wall 5 times while the PAX does balls to the wall
2. Circle up, all 20 x squats while the ball is passed across the circle
3. whoever did not do BTTW the first time, does it while all the PAX hits the wall twice with the ball

Basketball in the middle:
1. 1st to arrive, 20 bounce passes with a friend while PAX does bombjacks
2. 1st to arrive must make 5 baskets while the PAX does Carolina dry docks
3. 1st to arrive must make 5 baskets while the PAX does Freddie Mercurys

Barbell Corner:
1. 1st to arrive does chest presses while the PAX does 15 x monkey humpers
2. 1st to arrive does 5 curls each arm while the PAX does merkins
3. 1st to arrive hands the barbell off, recipient does bell squats while the PAX runs to the school and back

Hula Hoop Corner:
1. 1st to arrive hula hoops (tries too) while the PAX does 20 seal claps
2. 1st to arrive and a friend does 10 Kneetar N’Diayes while the PAX does SSH
3. 1st to arrive does bunny hops in and out of the hoop while the PAX does 15 LBCs

mosey to the area near the dock with a ledge
5 x step ups, run 1/2 way across lot, 5 CDD, back for 5 step ups, to the other side of the lot for 5 bombjacks, back for 10 step ups, 1/2 way for 10 CDD, back for 10 step ups, to the other side for 10 bombjacks, and back

wrap things up with 12 x dips, 13 x incline merkins, 14 x Freddie Mercurys, back COT

Announcements, Prayers and Praise … grab the newsletter, thanks to Anchorman for taking us out.

Thanks Old Bay for the opportunity to lead.  THE YARD is a great (relatively new) AO with a ton of opportunity for a fun, moderate Saturday. If you have not come out, give it a try.

Looks like we made it,
Barry Manilow

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Bait and Switch…if they only knew!! #sorrynotsorry

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  • QIC: Longshanks
  • When: 01/30/2016
  • Pax: Macguyver, Hasselhoff, Flat Tire, Vector Victor, Javert, Sugar Daddy, Dawg Pound, Seacrest, Maximus, Crab Cakes, Cobra Kai, Gilmore, Gopher, Tesh, Peabody, Spiderman, Dark Helmet, Ginsu, Big Ben (FNG), Chubbs (FNG), Longshanks (QIC)
  • Posted In: The Fort

21 of the Fort’s finest descended upon WEP expecting a decent beatdown from Double D.  Little did they know that Double D was in Texas and YHC was in charge. Some thought about leaving and wondering if they had enough time to make it to the Yard instead.  Nobody actually left and we even had 2 FNG’s (a Longshanks Q’ed workout record).  With 2 FNG’s, a more thorough Disclaimer was given and we began our hour of pain.

The Thang

Mosey along the path and to some regular running, then butt kicks, then high knees, then toy soldiers.  Circle up in the middle of the big field for warmup (all IC):

25 SSH

20 IW

15 Windmills

15 Mountain Climbers

10 Slow Merkins

15 Mountain Climbers

25 SSH

10 Monkey Humpers (in honor of Double D)

10 Maktar N’diayes (in honor of Double D)

Mosey to the playground and partner up.  Explain Angie

Angie is 100 pull-ups, 100 Merkins, 100 Situps, 100 Squats.  I partner runs around the playground while the other works on the exercise.  Plank when finished.

After everyone finished me moseyed the the circular wall by the old Springs building.  10 Incline Merkins (IC), 10 Dips(IC) and 10 step-ups each side(OYO).  RInse and repeat. Finish with 5 derkins OYO.

Mosey down the path to the parking lot and grab some wall for the people’s chair. 3 10 counts and then 25 SSH. Rinse and repeat.  Then rinse and repeat a third time with 10 bombjacks instead of the SSH (mostly cuz Dark Helmet was running his mouth)

Mosey back to the park and line up in the field.  4 100 yard sprints courtesy of Dark Helmets article about sprints burning fat.

Circle up on the field after the last sprint for Dealer’s choice ab work about 8 minutes total.

COT and BOM

Announcements – Feb 6th – Oral Cancer Run (Bing), Feb 13th – Cupid Run (Boeheim), Feb 20th – Yeti.  new AO’s coming to York, Lake Wylie soon.  Maximus reminded us that if we haven’t found out “one word” for the year to do so.  My word is Sacrifice.

Prayers – None mentioned, but plenty of unspoken

Moleskin

  1. Great turnout this morning even as the region grows with new locations coming to York and Lake Wylie.  Sorry if you thought it was going to be Double D. #sorrynotsorry
  2. Welcome FNG’s Big Ben and Chubbs.  Make sure you get on twitter and connect with the rest of the guys in the Fort.
  3. Not a lot of mumblechatter today except from Dark Helmet and Flat Tire.  Guess humor is the best when embracing the suck.
  4. Great Job on Angie!!  Thought it would take longer.  PAX crushed it!!
  5. Not going to lie, I was a little disappointed last week when the weather was bad and we decided to cancel the Fort as it’s one of my favorite places to Q a workout.  So many different places one can go and tons of options for exercises.  Was fully expecting to come myself and receive a beatdown from Double D.  Was also excited to be able to talk with Double D as he has been a sound board to me as I’ve dealt with some Heart issues over the past month. Then Double D messaged me last night and told me he was in Texas.  I told him I would cover if needed and started working on a plan in my head.
  6. Until next time.  Keep on working to #getbetter  See you in the gloom soon!!! AYE
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Strength and Endurance training at The Patriot

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  • QIC: Bogey/ Boeheim
  • When: 01/30/16
  • Pax: Limp Bizkit, Posh, Peach, Walker, Smoke Wagon, Winchester, Green Mountain, Rosetta, Al Borland, Van Wilder and 1 FNG Gator Bait
  • Posted In: Uncategorized

We started off with a nice warm-up run around the school.

COP with Bogey – Merkin Merkins Merkins for a wake up call

We worked on arms, core and legs in the COP for a solid 30 min. We incorporated Merkins, Moroccan night clubs, Imperial walkers, High Knees, Squats, Derkins, Irkins, Box jumps, LBCs, Protractor, Bicycle with LBCs, Side Crunches, and a few others.

Gave a little info on what F3 is and stands for to the New guys before handing off to Boeheim.

Boeheim took us straight to the double hill for some Jacobs ladder with BURPIES!!

We moved over to the parking lot and did some 11s with Merkins and Squats! We then did 4 corners with a 25 count of CDD, Squats, Mactarji, and kneetarji with lunges and bear crawls in between.

Full speed run back to COT.

The FNG was warned that anything he said can and will be used against him in the court of F3 during the name-o-rama. He was very carful in his description of himself and  received the name Gator Bait!!

Great job Men! See you next week in the gloom.

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Actual Slow Burn PETRA….and 5 miles of running

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  • QIC: Bogey
  • When: 01/29/16
  • Pax: Tinker Toy, Apache, Shrute, Catfish, Van Wilder, Waterboy, Bill Nye and Smokewagon
  • Posted In: Uncategorized

We had a nice slow burn…..an actual slow burn this morning at PETRA. A few of the PAX wanted to get some miles in so they broke off and toured cherry road for about 5 miles. The rest of us did lots of stretching to finish off the hard work we all put in throughout the week and to get ready for Saturday!

We all came back together for the COT and had about 5min of second F before moving into the third F with Tinker Toy leading the way for Bibles and Biscuits. Come join us next Friday!

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